The experience of arm pain during a barbell squat is often confusing because the exercise primarily targets the lower body. This discomfort is almost always related to the upper body position required to stabilize the bar, not the lifting motion itself. The hands, wrists, and elbows are forced into specific positions to create a stable “shelf” for the weight, which can lead to strain if the mechanics or underlying mobility are insufficient.
Bar Placement and Grip Mechanics
The way you hold the bar and where it rests on your back directly dictates the stress placed on your arms. High-bar squats rest the bar on the upper trapezius muscles, allowing for a narrower grip and a more upright torso. Low-bar squats position the bar lower, across the rear deltoids, necessitating a wider grip and greater shoulder extension to keep the forearms vertical. Using a narrow grip with a low-bar position forces the shoulders into excessive external rotation and extension, immediately straining the wrists and elbows.
A common error is excessive wrist extension, where the wrists bend backward to support the bar. The bar’s weight should sit across the upper back muscles, not be held in the hands. When the wrists are bent, the forearm flexor muscles are put under a continuous loaded stretch, contributing to elbow pain. Adjusting the grip width outward often allows for a more neutral wrist position, reducing this strain.
Underlying Mobility Limitations
Poor bar positioning is often a compensation for a lack of necessary range of motion in the upper body. Securing the bar, especially in the low-bar position, depends heavily on sufficient shoulder external rotation and thoracic spine mobility. A stiff thoracic spine, or mid-back, limits its ability to extend, which is necessary to maintain an upright chest under the bar. When the mid-back cannot extend, the shoulders compensate, placing the arms in a mechanically disadvantageous position that increases stress on the elbow and bicep tendons.
Tightness in the latissimus dorsi (lats) muscle group also significantly restricts the arm position. Lats are powerful internal rotators of the shoulder, and their stiffness can prevent the arms from achieving the required degree of shoulder extension and external rotation needed for a comfortable grip. This tightness pulls the shoulders forward and inwardly rotates them, forcing the hands to grip the bar in a way that generates tension and strain in the biceps and forearm muscles.
Specific Nerve and Tendon Irritation
The resulting pain often signals irritation of specific anatomical structures, most commonly manifesting as bicep tendonitis or nerve compression. Bicep tendonitis, or inflammation of the distal bicep tendon near the elbow, is frequently cited as a complaint from low-bar squatting. This occurs because the excessive external rotation and strain placed on the arm can cause torsion at the elbow joint. Repeated stress from trying to pull the bar forward or keep the elbows tucked can irritate the tendon’s insertion point, leading to a localized ache or sharp pain.
Another source of discomfort is ulnar nerve compression, sometimes known as Cubital Tunnel Syndrome. The ulnar nerve runs close to the surface on the inside of the elbow, and a position involving excessive elbow flare or pressure can irritate it. Symptoms typically include tingling, numbness, or a pins-and-needles sensation that travels down the forearm into the ring and pinky fingers.
Corrective Strategies and Adjustments
Immediate relief can often be found by widening the grip on the barbell. Moving the hands further out decreases the degree of shoulder external rotation and extension required, instantly reducing strain on the elbow and bicep tendons. For those who struggle to maintain a neutral wrist, a thumbless grip can help by forcing the bar to rest on the upper back instead of being actively gripped, minimizing the tendency to hyperextend the wrist.
Long-term solutions focus on improving the foundational mobility needed for a comfortable bar position. Specific mobility drills for the thoracic spine, such as foam rolling, can increase the mid-back’s ability to extend and allow the chest to remain upright. Regularly performing shoulder warm-ups that emphasize external rotation can improve the positional tolerance of the shoulder joint. Utilizing safety straps or lifting chains to hold the bar in place can temporarily remove the need for the hands to support the bar, allowing the lifter to focus purely on the squat movement while the tendons recover.